Rob Murphy

SLTC Winter 15k

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Salt Lake City,

Member Since:

Feb 11, 2010



Goal Type:


Running Accomplishments:

I had some success in high school and college. Winner 1985 Rod Dixon Run 

Had a fair amount of success as a Masters runner for most of my 40s. 

Short-Term Running Goals:

Have fun with running, explore more trails, stay healthy.

Long-Term Running Goals:

Keep running and racing consistently for as long as I can. Find what is sustainable for me over the long run.


I teach AP European History and other courses at Alta High School. I coached the track and cross country teams at Alta for 16 years.

Married, two kids - Abby and Andy

My Twitter  @murphy_rob

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Miles:This week: 7.50 Month: 69.75 Year: 602.47
Race: SLTC Winter 15k (9.33 Miles) 00:55:00, Place overall: 5, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Just jogged a mile around the block. Heading out to the SLTC 15k now. 30 mph winds - and not a tailwind!

I'm trying to find something positive to say - not happy with my racing intensity today.

Ran the first 4 miles in 5:41, 5:41, 5:39, 5:39.

Hit the turnaround and into a hurricane...

Mile five in 5:48. Six in something like 6:18. Then Kevin caught me and I de-wimpified for a few minutes and ran mile 7 in 5:58 while drafting off of Kevin. Right hamstring started hurting and I ran mile eight in 6:02. Not sure what I ran after that as I lost interest in my splits. Kevin put about 30 seconds on me in the last mile.

Walter Brown ran a good race and beat me for the masters win by about a minute.

I thought of something positive - It was a good workout that I will get a lot out of if my hamstring doesn't tighten up more.

Jake ran something like 48 minutes and Fritz ran around 50 flat - both really good times in today's conditions. Pretty inspirational. 

Was going to do a 4 mile cool down with Jake, Andrea, Fritz and Kevin but I turned around early because my hammy was hurting. 

PM: Went to the New Balance store and cashed in my gift cards from thr winter series this afternoon. Since all NB shoes are numbers an I don't have tha kind of brain that easily remembers numbers I'll just say that they are pretty cool - weigh just 9 oz. and really cushy. I like cushy.

Went to the gym and ran 2.25 on the treadmill in my new New Balances and soaked in the hot tub.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00Calories: 0.00
From James on Sat, Feb 25, 2012 at 12:46:07 from

If that wind was anything like the wind in Herriman this morning then 6:00 pace into it is something to be happy about.

From Rob Murphy on Sat, Feb 25, 2012 at 13:02:35 from

That wind was like a smack in the face at the turnaround. 180 turnarounds are tricky. You slow down almost to a stop to make them and sometimes it's hard to get back into the groove. If you have a 30 mph headwind it can be down right demoralizing.

From Bret on Sat, Feb 25, 2012 at 13:37:45 from

Good report Rob -- sounds like a pretty solid effort for you under some rough weather conditions. Hope the hammy doesn't give you too much trouble. Smart to back off when you noticed it may be tweaked.

From Rob on Sat, Feb 25, 2012 at 14:10:11 from

Nice job roughing it out. Sounds like it would have been hard to get motivated in those conditions.

Maybe Walter will take you to lunch.

From Jon on Sat, Feb 25, 2012 at 14:58:08 from

Given the conditions, that seems like a good time to me.

From Jake K on Sat, Feb 25, 2012 at 15:20:26 from

Hey Rob - We lost you on the cooldown - I hope that hammy is feeling alright.

Chalk it up to a good workout - its just a small piece in the overall buildup towards Boston.

From ACorn on Sat, Feb 25, 2012 at 15:42:29 from

Sounds like it was brutal out there!

Very good "workout", hope your hammy feels better.

From jtshad on Sat, Feb 25, 2012 at 17:50:54 from

Nice race and good prep for Boston!

From Smooth on Sat, Feb 25, 2012 at 18:57:55 from

GREAT work and solid effort. Hope the hammy gets better. CONGRATZ on the NB shoes!!! :)

From Andrea on Sat, Feb 25, 2012 at 19:43:21 from

Good running today! I can't say that I was jealous of all those out racing this morning - I'd say it's a success to actually open the car door this morning :o) The hot tub part sounds like the best part of the day...

From Rob Murphy on Sat, Feb 25, 2012 at 19:48:17 from

Thanks Andrea - the hot tub was kind of full of creepy people. I didn't stay long.

From Steve on Sat, Feb 25, 2012 at 20:04:31 from

Serious running today Rob. You have put in a lot of races this spring. Sweet training! Wind completely demoralizes me in a race. I think you kicked some butt

From Fritz on Sat, Feb 25, 2012 at 22:13:03 from

Good race despite the conditions. I hope the hamstring is ok. Are creepy people at the hot tub on Sundays? I hope not.

From Wesley Hunt on Sun, Feb 26, 2012 at 14:03:16 from

Sounds like a heck of a workout, Rob. It will pay dividends.

Take care of that hamstring. And have a great Sunday. You deserve it!

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